WWPF 15 Minutes to Establish a 3RM Deadlift   Then….   For Time:  600m Farmers Carry, 70/53 (switch every 100m) 300 Double Unders (mix anyway) 30 Alt Kb Snatches, 70/53 (15 person)   400m Farmers Carry 200 Double Unders 20 Alt Kb Snatches (10 per person)   200m Farmers Carry 100 Double Unders 10 Alt Kb Snatches (5 per person)   Cash Out:  50 Weighted Planking Burpees, 45/25       Save the date and Save a pair on Nov 11thRead more

Over Head Squat 2-2-2   Then:   5 Rounds:   15 Pullups 12 Ring Pushups 9 Over Head Squat (95/63)   Post Loads and Times to Zen and Comments.  Read more

Bench Press: 5 RM then, 2 x 5 @ 90%   Then…   3 Rounds 30 Cal Row or Assault Bike 15 Lateral Box Jump overs, 24/20 30 Alt Pistols 15 Toes 2 Bar              Read more

15 Minutes to a heavy clean Then.. 6 Cleans (full squat) 165/103 6 Ring Muscle Ups 5 Cleans 185/113 5 Ring Muscle Ups 4 Cleans 205/123 4 Ring Muscle Ups 3 Cleans 225/143 3 Ring Muscle Ups 2 Cleans 235/153 2 Ring Muscle Ups 1 Clean 245/163 1 Ring Muscle Up Welcome Sheldon to our staff!Read more

“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more